This fat is directly linked to an increased risk of diabetes, hypertension and cardiovascular disease.
Eliminating fat is one of the biggest challenges for those seeking health and quality of life.
This fat, which accumulates in the abdominal region and surrounds organs such as the liver and pancreas, is directly linked to an increased risk of diabetes, hypertension and cardiovascular disease.
But, contrary to what many people think, eliminating fat does not require miracle solutions or restrictive diets.
According to experts, the secret lies in consistent, realistic changes that can be maintained on a daily basis.
6 realistic strategies to eliminate visceral fat, according to experts
1. Set small goals and stay focused
The most common mistake made by those trying to lose weight is looking for immediate results.
Very restrictive diets may work at first, but they almost always end up leading to the dreaded accordion effect.
Researchers at the University Hospital of Tübingen, in Germany, discovered that losing just 5% of body weight already reduces the fat accumulated in the liver by around 30%.
This means that a 200-pound person only needs to lose 10 pounds to experience noticeable health improvements.
The secret is to be regular: give preference to natural foods, avoid processed products and adjust your diet little by little.
2. Adopt short but intense workouts
High-intensity interval training, known as HIIT, is one of the most effective ways to eliminate abdominal fat.
A study by Laval University, in Canada, revealed that this type of training is more efficient than traditional weight training and also requires less time.
Another research, carried out by the Federal University of Goiás, confirmed that HIIT burns up to 93% more fat per minute compared to moderate exercise.
In just 20 minutes of training, you can activate your metabolism and continue burning calories even after finishing the activity.
3. Choose whole and natural foods
Replacing refined foods with whole foods is a simple but powerful step towards eliminating fat.
Researchers at Tufts University, in the United States, found that people who consume three daily servings of whole grains — such as brown rice, oats and whole wheat — have up to 10% less visceral fat.
This change helps control blood sugar levels, improves intestinal function and reduces inflammation.
Furthermore, whole foods keep you full for longer, which prevents overeating.
4. Include avocado in your diet
Among the most beneficial fruits for those who want to eliminate fat, avocado deserves to be highlighted.
It is rich in good fats, known as monounsaturated fats, which help balance cholesterol and improve metabolism.
Avocado also contains antioxidant compounds that reduce inflammation and promote the burning of visceral fat.
Consumed in small amounts, especially at breakfast or before bed, it helps control appetite and improves sleep quality.
5. Use technological resources to your advantage
Science has shown new ways to help the weight loss process.
Researchers at USP, in São Carlos, identified that the use of an infrared laser on the abdomen, combined with good nutrition and exercise, can enhance the elimination of liver fat by up to 90%.
This treatment does not replace healthy habits, but it can be an excellent complement when done with professional guidance.
It helps accelerate results and improves liver health, one of the organs most affected by fat accumulation.
6. Take care of sleep and stress
Few remember this, but sleeping well is essential for eliminating fat.
Sleep deprivation disrupts hormones such as ghrelin and leptin, which control hunger and satiety.
Furthermore, excessive stress increases cortisol, a hormone that favors the accumulation of fat in the abdomen.
Therefore, seeking adequate rest and adopting relaxing practices, such as meditation or light walks, helps the body to balance and improves metabolism naturally.
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